Continued Commitment

A guide to healthy, everyday living at your target weight*

Breakfast
Breakfast

Veggie egg scramble

AM Snack
AM Snack

Chocolate coconut shake

Lunch
Lunch

Chicken salad squash boats

PM Snack
PM Snack

Peanut butter apple-cinnamon wedges

Dinner
Dinner

Baked loin and grilled veggies

Water
Water

Eight (240 ml) glasses daily

Why it's for you

You’re at a healthy weight and are looking to maintain a healthy lifestyle. You want to focus on maintaining optimal body composition but looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

Below are examples of some of the foods you can eat.

Supplements

NutriClean™ Fiber with L-Glutamine & Probiotics: Supports digestive health & bowel regularity.

TLS™ NutriShake: Extra nourishment for between meals

Isotonix™ Daily Essentials Kit: Includes four essential supplements to promote long-term health and optimal nutrition.

Isotonix™ Digestive Enzymes Plus Powder: Provides enzymes that promote nutrient absorption from foods.

Timeless™ Evergreen Formula: Helps protect the body from the negative effects of free radicals.

Isotonix™ Isochrome Powder: Helps with energy and stamina.

All recipes are found on my.tlsSlim.com

You should consult your physician before beginning this or any other weight management program. The results may not be typical. Individual results may vary.

 This product is not intended to diagnose, treat, cure or prevent any disease. 

Continued Commitment Power Foods

Breakfast: 1 serving of protein, 2 servings of vegetables, 1 serving of whole grain, 1 serving of good fat

AM Snack: 1 serving snack protein and/or 1 serving dairy, 1 serving of fruit

Lunch: 1 serving of protein, 2-3 servings of vegetables, 1 serving of fruit, 1 serving of good fat

PM Snack: 1 serving of protein

Dinner: 1 serving of protein, 2-4 servings of vegetables, 1 serving of starch, 1 serving of good fat

Vegetables

6-9 servings per day


1 Serving: 1/2–1 cup, all leafy greens 1 cup

  • Alfalfa sprouts
  • Artichokes
  • Arugula
  • Asparagus
  • Bean sprouts
  • Beets
  • Bell peppers
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage (red or white)
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Cucumber
  • Eggplant
  • Endive
  • Green beans
  • Green peas
  • Greens (beet, collard, dandelion, kale, mustard, turnip)
  • Jerusalem artichokes
  • Jicama
  • Kohlrabi
  • Leeks
  • Lettuce (any)
  • Mushrooms
  • Okra
  • Onions
  • Pimientos
  • Radicchio
  • Radishes
  • Rutabaga
  • Sauerkraut
  • Scallions
  • Snow peas
  • Spaghetti squash
  • Spinach
  • Stir-fry vegetables (no sauce)
  • Summer squash
  • Tomatoes (fresh)
  • Tomato juice (no salt), 1/2 cup
  • Tomato paste, 2 Tbsp
  • Tomato sauce (no sugar added), 1/2 cup
  • Vegetable juice (no salt), 1/2 cup
  • Water chestnuts
  • Watercress
  • Zucchini

Starches

1 serving per day


1 Serving: 1/2–1 cup

  • Acorn squash, 1/2 cup
  • Butternut squash, 1 cup
  • Kabocha, 1 cup
  • Purple potato, 1/2 of medium size
  • Quinoa, 1/2 cup
  • Sweet potato, 1/2 of medium size
  • Taro, 1/2 cup
  • Yam, 1/2 of medium size

Good fats

2–4 servings per day

  • Avocado, 1/2 medium
  • Coconut cream, 2–3 Tbsp
  • Nuts and seeds (reference TLS FAQ for serving sizes)
  • Oils (grapeseed, olive, avocado, coconut)
  • Olives (check serving size and watch for sodium content)

Fruit

2 servings per day


1 Serving: 1 medium fruit or 1 cup, unless otherwise noted

  • Apple
  • Apricots, 4 medium
  • Banana
  • Berries (blueberries, strawberries, raspberries, boysenberries, blackberries, gooseberries, loganberries, mulberries), 3/4 cup
  • Cantaloupe
  • Cherries, 12 large
  • Currants, 3 Tbsp
  • Dates (fresh), 2
  • Figs (fresh), 2
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Jackfruit
  • Kiwifruit
  • Kumquats, 4 medium
  • Lemon
  • Lime
  • Loquats
  • Lychees, 7
  • Mandarin orange
  • Mango
  • Melon balls
  • Nectarine
  • Orange
  • Papaya, 1/2 medium
  • Passion fruit
  • Peach
  • Pear
  • Pineapple, 1/2 cup
  • Plum
  • Pomegranate, 1/2 small
  • Raisins, 2 Tbsp
  • Sharon fruit/Persimmon
  • Starfruit
  • Tangelo
  • Tangerine

Whole Grains

1 serving per day


1 Serving: 1/2 Cup

  • Amaranth
  • Barley (pearled or hulled)
  • Buckwheat (kasha, groats)
  • Farro
  • Kamut
  • Millet
  • Muesli or granola, no added sugar
  • Noodle (only black bean, lentil, edamame, arrowroot or mung bean noodle — see packaging for serving size)
  • Oatmeal (rolled or steel-cut)
  • Rice (authentic basmati, brown, wild and black)
  • Spelt
  • Sprouted grain bread

TLS-Approved Sweeteners

Monk fruit powder
Stevia
Yacon syrup
On occasion: local
honey, high-quality
agave or coconut
sugar

Protein

5-6 servings per day


1 serving (women): 4–6 oz with breakfast, lunch and dinner; 2–3 oz with snacks

1 serving (men): 6-8 oz. with breakfast, lunch & dinner; 2-3 oz. with snacks

Chicken or turkey (without skin)
Eggs or egg whites
Fresh fish (salmon, tuna, cod, sardines, flounder, snapper, trout, etc.)
Red meat – limited to 1–2 servings per week (beef, lamb, buffalo, veal, bison or venison)
Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, crab, etc.)
Canned tuna, salmon or sardines (packed in water)
TLS® Nutrition Shake
VEGETARIAN OPTIONS*
Beans (red, black garbanzo, lima, mung, pinto, soy, black-eyed)
Chia or hemp seeds, 4 oz
Edamame
Nutritional yeast, 4 Tbsp
Organic non-GMO tempeh
Organic non-GMO tofu
Spirulina, 4 Tbsp
Veggie or garden burger (grain-free)
*Please download vegan and vegetarian handout for more information.

Dairy

1 serving per day


Those on a dairy-free diet may omit

Cheese (all)
Cottage cheese
Cream
Kefir
Milk
Plain yogurt
Plain Greek yogurt
Sour cream

*Organic or grass-fed is best. Serving sizes are found on package.

Other Rules:

Alcohol (limit to three drinks a week)
Water (minimum of 8 cups per day)
Supplementation (based on your Weight Management Profile recommendation or optimal wellness regimen)
No sugar
Exercise (3–6 days per week)

Be sure to have either a meal or snack within 30 minutes of your workout.